This herb-infused chicken and vegetable stew is a nourishing, flavor-packed meal designed to support an anti-inflammatory lifestyle. With bone-in chicken thighs, fresh herbs, and nutrient-dense vegetables, this stew is as comforting as it is healthful. Let’s explore the benefits of its ingredients and walk through the preparation process.
Ingredient Analysis: Anti-Inflammatory Benefits
- Chicken Thighs (1 lb., bone-in, skin-on):
Bone-in, skin-on chicken thighs provide high-quality protein and collagen, supporting muscle repair and joint health. Cooking the chicken with the skin on adds richness and flavor to the broth.
Pro Tip: Use organic or pasture-raised chicken for the best quality.
- Salt and Optional Black Pepper (1 tsp. salt, 1/4 tsp. black pepper):
Salt enhances flavor and provides essential trace minerals. Black pepper contains piperine, which may support nutrient absorption but can be omitted for strict AIP adherence.
- Extra-Virgin Olive Oil (1 tbsp.):
Olive oil is rich in monounsaturated fats and polyphenols, which reduce inflammation and support heart health.
Pro Tip: Use high-quality extra virgin olive oil for optimal flavor and health benefits.
- Red Onion (1 medium, chopped):
Onions are rich in quercetin, a powerful antioxidant that reduces inflammation and supports immunity.
Pro Tip: Sauté onions until golden for enhanced sweetness.
- Shiitake Mushrooms (4 oz., finely chopped):
Shiitake mushrooms are loaded with beta-glucans and other compounds that boost immunity and reduce inflammation.
Pro Tip: Chop mushrooms finely to distribute their earthy flavor evenly in the stew.
- Celery (2 stalks, chopped):
Celery is hydrating and contains antioxidants that help combat oxidative stress. It also provides a subtle crunch to the stew.
- Garlic (3 cloves, chopped):
Garlic’s active compound, allicin, is a natural anti-inflammatory and antimicrobial agent. It also enhances the savory flavor of the stew.
Pro Tip: Let garlic sit for 5-10 minutes after chopping to maximize its health benefits.
- Chicken Broth (6 cups, homemade or store-bought AIP):
Rich in collagen and minerals, chicken broth supports gut health, joint health, and overall well-being. It serves as the flavorful base of this stew.
Pro Tip: Use homemade broth for a nutrient boost and richer flavor.
- Bay Leaves (2 dried):
Bay leaves add depth to the stew’s flavor and contain compounds with mild anti-inflammatory properties.
- Cauliflower Rice (1 cup):
Cauliflower rice is a low-carb, nutrient-rich ingredient that adds texture and fiber without overwhelming the dish.
Pro Tip: Stir in cauliflower rice toward the end of cooking to retain its texture.
- Carrots (2 medium, cut into ½” rounds):
Carrots are rich in beta-carotene, an antioxidant that reduces inflammation and supports skin health.
- Russet Potato (1, peeled and cut into ½” cubes):
Potatoes provide energy-boosting complex carbohydrates and are a good source of potassium, which helps regulate fluid balance.
Pro Tip: Dice potatoes evenly for consistent cooking.
- Curly Kale (3 cups, packed, torn):
Kale is packed with vitamin K, calcium, and antioxidants, supporting bone health and reducing inflammation.
Pro Tip: Remove tough stems and tear leaves into bite-sized pieces for a tender texture.
- Fresh Thyme and Rosemary (1 tbsp. each):
These herbs contain anti-inflammatory compounds like rosmarinic acid, which support immunity and digestion while enhancing flavor.
Pro Tip: Use fresh herbs for the most vibrant flavor.
- Fresh Dill and Lemon Wedges (for serving):
Dill adds a bright, fresh flavor and contains antioxidants, while lemon wedges provide a tangy acidity to balance the stew’s richness.
Wild Rice Chicken Stew
Ingredients
- 1 lb. bone-in skin-on chicken thighs (about 3-4)
- 1 tsp. salt plus more to taste
- 1/4 tsp. black pepper optional, omit for strict AIP
- 1 tbsp. extra-virgin olive oil
- 1 medium red onion chopped
- 4 oz. shiitake mushrooms finely chopped
- 2 stalks celery chopped
- 3 cloves garlic chopped
- 6 cups homemade or store-bought AIP chicken broth
- 2 dried bay leaves
- 1 cup cauliflower rice
- 2 medium carrots cut into ½” rounds
- 1 russet potato peeled and cut into ½” cubes
- 3 cups packed curly kale torn
- 1 tbsp. fresh thyme
- 1 tbsp. fresh rosemary
- Fresh dill for serving
- Lemon wedges for serving
Instructions
- Season chicken thighs with salt and optional pepper. Heat olive oil in a large pot over medium heat. Add chicken, skin side down, and cook until the skin is golden brown and crispy. Flip and cook the other side until browned. Remove and set aside.
- In the same pot, add chopped onion, shiitake mushrooms, and celery. Sauté for about 5 minutes, stirring occasionally, until softened. Add garlic and cook for another minute until fragrant.
- Pour in the chicken broth, bay leaves, thyme, rosemary, and carrots. Bring to a boil.
- Lower the heat and return the chicken thighs to the pot. Simmer for about 30 minutes until the chicken is fully cooked and tender.
- Add cauliflower rice, potato cubes, and kale to the stew. Continue simmering for another 10-15 minutes until the vegetables are tender.
- Adjust seasoning with more salt, if needed. Remove from heat and discard the bay leaves.
- Serve hot, garnished with fresh dill and lemon wedges for a fresh, herby finish.
Nutritional Overview
This stew offers a balance of high-quality protein, healthy fats, and anti-inflammatory ingredients, making it a nutrient-dense option for any meal.
Key Nutritional Highlights:
Protein: Chicken and broth support muscle repair and immunity.
Antioxidants: Kale, garlic, and carrots combat oxidative stress.
Healthy Fats: Olive oil adds richness and supports brain health.
Final Thoughts: A Hearty, Healthful Stew
This herb-infused chicken and vegetable stew is a celebration of wholesome, anti-inflammatory ingredients. It’s perfect for cooler days or when you need a comforting, nourishing meal.
With its vibrant mix of vegetables, fresh herbs, and tender chicken, this stew is as delicious as it is nutritious. Enjoy every spoonful, knowing you’re supporting your health and well-being.